Beach Body over 50: the beach body of your life!

You are never too old to feel good on the beach. The perfect beach body is no longer just a goal for the younger generation – fitness and good looks have no expiration date. It’s time for the over-50s generation to conquer the beaches. Celebrities like David Beckham and Daniel Craig are the best proof that it can work.

We’ll show you how to train yourself to have a great beach body even in your 50s and feel really good on vacation! Important: For many people, the beach body is primarily about looks, but a fit, trained body has many advantages, especially as you get older.

Here’s the shortcut to a beach body, no matter what age you are:

Training plan

Training plan for the beach body in 8 weeks

• only dumbbells and bench needed

• perfect summer preparation

• all exercises as picture and video

• 35 pages, accessible on all devices

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After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

Which training for the beach body over 50?

Are you over 50 and dreaming of a perfect beach body? Then it’s time to optimize your training routine. You should now train in a variety of ways and largely eliminate isolation exercises from your training plan! Start with a balanced mix of strength training and cardio to build muscle and burn fat.

Full body workout

Concentrate on functional training: Instead of training individual muscles in isolation with weights, you can now take a more holistic approach. Split training is a thing of the past, now it’s all about whole-body training. You train numerous muscles at the same time and burn more energy. Because to get the perfect beach body, you don’t just have to train your muscles, you also have to melt the fat above them.

Mobility units

Supplement your training with mobility units. This will keep you flexible and work on your posture. So don’t be afraid to try something new like yoga, Pilates or mobility courses. Combine several types of training so you not only train more effectively, but also stay motivated in the long term. The results not only look good, but are also proven to be super healthy: studies show that regular training from the age of 50 can reduce the risk of cardiovascular disease, cancer, diabetes and osteoporosis.

This is what your training week could look like:

Monday: Full body workout

• Warm-up: 10 minutes of dynamic stretching/cardio
• Squats: 3 sets x 10 reps
• Deadlift: 3 sets x 10 reps
• Bench press: 3 sets x 10 reps
• Pull-ups or lat pull-ups: 3 sets x 10 repetitions
• Shoulder press: 3 sets x 10 reps
• Planks: 3 sets x 30 seconds

Tuesday: rest or active relaxation

• Relaxing activities such as yoga, hiking or swimming for 30-60 minutes

Wednesday: Cardio and flexibility

• Running or cycling: 30 minutes of moderate cardio
• Stretching exercises: 10 minutes of whole-body mobilization

Thursday: rest or active relaxation

• Relaxing activities such as yoga, hiking or swimming for 30-60 minutes

Friday: Upper body training

• Warm-up: 10 minutes of dynamic stretching/cardio
• Bench press: 3 sets x 10 reps
• Pull-ups or lat pull-ups: 3 sets x 10 repetitions
• Dumbbell rows: 3 sets x 10 reps per side
• Dumbbell shoulder press: 3 sets x 10 reps
• Biceps curls: 3 sets x 10 reps
• Triceps dips: 3 sets x 10 reps

Saturday: Cardio and Core

• Interval training (running or cycling): 20 minutes
• Plank variations: 3 sets x 30 seconds

Closed Sundays

• Active recreation such as walking, cycling or light swimming for 30-60 minutes

You want more? Here is the 8-week training and nutrition plan:

Training and nutrition plan

The fastest way to a beach body in 8 weeks

• Training and nutrition plan

• only dumbbells needed

• over 55 healthy fat-loss recipes

• 24 exercises as picture and video

• 116 pages, accessible on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

Why is it so difficult to have a beach body at 50?

The big challenge with a beach body is that you can’t hide anything in swimwear. This means you have to build muscle all over your body and burn fat at the same time. That’s why you should do a variety of training and adjust your diet. Since the body functions differently at 50 than it did at 20 or 30, this becomes increasingly difficult.

One of the main reasons is the loss of muscle mass as we age. Your metabolism also slows down and you burn fewer calories. As we age, the production of testosterone, the hormone that is crucial for building muscle and burning fat, tends to decrease. This can make it more difficult to build muscle and lose fat. Studies confirm that men lose around 3-5% of their muscle mass per decade after they turn 30.

Factors such as work commitments, family responsibilities, and age-related injuries or limitations also play a role. Lack of time and stress can make it more difficult to focus on a consistent exercise and nutrition program.

The Beach Body Diet for Over 50s

Don’t forget to adjust your diet. Your metabolism changes, you burn less and absorb less protein from food. You need this for muscle growth. This means that if you’re over 50, you should consume fewer calories, but more nutrients (as the body absorbs them less well as you get older). You should temporarily avoid alcohol for best results.

The German Nutrition Society (DGE) recommends that people aged 50 to 65 consume at least 0.8 grams of protein per kg of body weight per day. For a body weight of 80 kg, that would be 64 grams of protein. Would you like to build muscle, perhaps even more, up to 1.6 g per kg of body weight? You could cover these needs with the following foods, for example:

• 100 g low-fat curd cheese (13 g)
• 100 g turkey breast (23 g)
• 2 eggs (14 g)
• 100 g oat flakes (13 g)
• 100 g lentils (24 g)
• 50 g peanuts (12 g)

If you consume all of this, you will have covered your daily protein requirement.

Conclusion: Be patient and stay consistent – with hard work and discipline you can achieve an impressive beach body even after 50. Focus on strength training with full-body exercises, cardio and mobility training and don’t forget to adjust your diet.

Here is the training plan for effective muscle building especially for men over 50:

Training plan

Muscle building for men over 50

• With 25% nutrition coaching discount voucher

• Dumbbells, training bench, mini band & resistance band required

• 4 different workouts + warm-up

• 27 exercises in pictures and videos

• 36-page PDF, accessible on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

Sources used:

Liu CJ, Latham NK: Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews 2009, Issue 3. Art. No.: CD002759. DOI: 10.1002/14651858.CD002759.pub2. MEDLINE

Uta Ferrari, Michael Drey: Sarcopenia: A challenge in old age. Osteologie 2020; 29(02): 143-149. DOI: 10.1055/a-1155-1461

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